What should you eat before exercising?

Starting the year with the desire to exercise is something you shouldn’t miss. But a common question arises among fitness enthusiasts: Should I eat before exercising? Nutrition and health experts have led an ongoing debate on this issue, providing valuable advice to those looking to optimize their athletic performance and maintain an effective exercise routine.

The question of whether eating before exercising activates us or whether we will feel too full to exercise is very common. The general consensus of experts is that Yes, we should eat before exercising, but there are things to consider like how long before, what foods, how much, etc.

Eating before exercise provides the body with the energy needed to perform physical activities effectively. Consuming balanced two to three hours before is ideal said CBS News Mauro S. Maietta, Crunch Fitness District fitness manager.

Eating a full meal a few hours before a workout, or a smaller meal or snack closer to training, also aligns with recommendations from groups like Cleveland. Clinical And Mayo Clinic underlines the portal.

“If you can’t eat a full meal, have a small snack 30 minutes to an hour before exercising. “, says Maietta. “Aim for a combination of carbs and protein, like a banana with peanut butter or a protein shake. »

The important thing is to listen to your body about how it feels during your last meal. The best timing will be how your body digests the food. “Experiment and see what time works best for your body,” advises Academy of Nutrition and Dietetics .

If you are short on time and You only have 5-10 minutes before training, “eat a fruit like an apple or a banana”. recommends the website of American Heart Association.

The reason behind these recommendations relates to the need to provide the body with enough nutrients to maintain energy during exercise and prevent problems such as hypoglycemia (low blood sugar) and premature fatigue. which can lead to fatigue, dizziness and weakness. Eating correctly helps prevent these symptoms and maintain concentration and strength during exercise.

Carbohydrates are the main fuel source during exercise, and a pre-meal can help maintain adequate blood sugar levels. Eating foods like whole grains, fruit, whole wheat bread or pasta before exercise will keep energy levels constant.

For sustained energy, Maietta also recommends including lean proteins like chicken or tofu and healthy fats like avocados or nuts. Including a moderate amount of protein in your meal before exercise can help with muscle repair and provide an additional source of energy.

Limiting protein overload and saturated fat consumption before exercise can be beneficial, as fats tend to take longer to digest and They can cause stomach upset during physical activity. In addition, “they eliminate the oxygen and blood that provide energy to the muscles” says the American Heart Association.

Another tip is to avoid large and heavy foods immediately after exercise, especially those high in fiber and fat, as these could cause discomfort and would be the first to be reabsorbed.

What about hydration? It is essential to be well hydrated before exercising. Drinking enough water before physical activity helps prevent dehydration and maintain optimal performance. “Drink water to stay hydrated throughout the day,” says Maietta. “Dehydration can lead to fatigue and reduced performance.”

Rehydration after exercise is essential to replace lost fluids. For very intense, prolonged workouts, Maietta recommends drinking a sports drink with electrolytes to replenish sodium, potassium and other minerals, but “be sure to check the sugar content, as some sports drinks over the market have a high sugar content.

In summary, Nutrition before exercise is considered by experts to be a fundamental strategy for maximizing the benefits of physical activity improve performance and ensure a more effective training experience.